Protein

Protein is one of the super nutrients we love to help you lose weight. It helps build and maintain muscle which helps you burn more calories at rest, increase metabolism, repairs tissues, strengthens your immune system, effects your hunger and satiety hormones and decreases cravings. If that wasn't enough, protein requires more energy to digest than carbohydrates and fats. The more protein you eat, the better chance you have at losing weight.

How much protein do I need?

It's recommended that women take1.2g of protein per pound of weight and men take 1.3g of protein per pound of weight. This comes close to our recommend 37% of your recommended calories coming from protein. Make sure to pay attention to your body and digestion. You want to feel energetic!

Protein makes me feel more full?

Yes! You will feel more full on 3 ounces of chicken than you would with 1 small baked potato (carbs) or 1 tablespoon of olive oil(fat). Here's the kicker, they all have the same amount of calories(120).

Thermic effect of food

This means that your body burns calories when it is eating and digesting calories. As much as 10% of the calories your burn every day is from managing what you eat! Whoa, right? Protein is the king of them all.

Take a look

• Protein increases your basal metabolic rate by 15-30%

• Carbs increases your basal metabolic rate by 5-10%

• Fats increase your basal metabolic rate by 0-3%

Healthy protein sources

You can find protein in lean meats and plant based foods. Whole foods are the ideal way to get your protein sources as they will make you feel full and stave off your cravings.. But if you're in a rush, you can also supplement with protein shakes and protein bars. Watch the label for sneaky ingredients such as added sugars, carbs and additives. If you can find foods with more protein than carbs and fats then it's most likely a winner.

Grocery store shopping

• Premier protein shakes: protein 30g, carbs 4g, fat 3g

• Fairlife protein shakes: protein 30g, carbs 4g, fat 3g

• Greek yogurt plain: protein 20g, carbs 8g, fat 4g(drizzle some honey, cinnamon or fresh fruits for flavoring)

• Beef jerky: protein 10g, carbs 6g, fat 1.5g(watch the sodium & additives)

• Tuna creations: protein 17g, carbs 1g, fat 1g(This is the best bang for your buck for protein)

• Pork skins: protein 8g, carbs 0g, fat 6g

• Low fat cottage cheese(1%): protein 12g, carbs 4g, fat 2.5g

• Powdered peanut butter: protein 6g, carbs 5g, fat 2g(put in shakes or oatmeal)

• Natural peanut butter: protein 8g, carbs 5g, fats 16g(the ingredients should be peanuts only)

• Rotisserie chicken from Sam's / Costco $5

• Grilled chicken from Sam's / Costco

• Egg Souffle's from Sam's / Costco

• Halo ice cream: 300 calories per container. Wow right?! protein 6g, carbs 18g, fat 3g
  

Animal sources

• Eggs and egg whites

• Poultry: turkey, chicken, and duck

• Seafood: salmon, trout, cod, and shrimp

• Red meat beef, goat, and pork

Plant-based protein

• Beans: black beans, kidney beans, and soybeans

• Lentils

• Peas: chickpeas and split peas

• Tofu

• Nuts: almonds, peanuts, cashews and nut butters

• Seeds: sunflower, hemp, chia, and flax

• Grains: oats, quinoa, rye

Dairy

• Milk

• Greek yogurt

• Cheese

Supplements

• Protein powders such a whey and casein

• Protein bars

Dishes

• https://www.tiktok.com/@takingmylifebackat42/video/7294974524435680558?lang=en

• https://www.instagram.com/reel/C31ItTsuT9z/?igsh=eDZjbGEycXpnbnN5

• https://www.instagram.com/reel/C7HL7ehuUFX/?igsh=c3Q0MjZ2Y2ZmdDdy

• https://www.tiktok.com/@injamieskitchen/video/7289223461631692074

Protein portions

It's not about decreasing calories, it's about changing where you get those calories from. You can do this by changing up your meals.

Breakfast

Normal: 2 eggs + 2 wheat toasts + 1tbsp almond butter

Protein substitute: 3 eggs + 1 wheat toast + 1tbsp almond butter

Lunch

Normal: Chicken sandwich + 1/2 cup of black beans + 1/2 avocado

Protein substitute: Chicken lettuce wrap + 1 cup of black beans + 1/4 avocado

Dinner

Normal:2 oz grilled chicken + 1 baked sweet potato + 1 cup of asparagus

Protein substitute: 4 oz grilled chicken + 1/2 sweet potato + 1 cup of asparagus.

Increase the protein in your diet and you'll find that you are more satisfied, less hungry, have less cravings. It will be easier to stay within your calorie budget without being hungry all of the time and more energetic!

More Recipes

High protein breakfasts

• Eggs: 3 eggs + 2 slices turkey bacon + 1 slice whole-grain toast + 1/4 avocado.

• Parfait: 1 cup Greek yogurt + 1 cup berries + 10 walnuts.

• Omelet: 1 egg and 3 egg whites, bell peppers and mushrooms + 1 apple.

• Oatmeal: 1/2 cup oatmeal + blueberries + cinnamon + 1/2 apple.

High-protein lunches

• Salad: 1 cup spinach + 1/2 cup tomatoes + red onion + 4 ounces chicken breast + 1/4 avocado + light vinaigrette.

• Sandwich: 2 slices whole-grain bread(or Ekekial bread) + 4 ounces tuna + 1 teaspoon mustard + 1/2 cup carrots.

• Bean salad: 1 cup mixed beans + 1/2 cup diced peppers + olives + 1 ounce feta cheese + 1/4 avocado.

• Hogdepodge 2 hard-boiled eggs + 2 slices of apples +1/2 cup carrot sticks + 1/2 cup bell peppers + 2 tablespoons hummus + 8 whole-grain crackers + 1 ounce cheese.

High-protein dinners

• Minimalist: 4 ounces cooked chicken + 1 cup sautéed spinach + 1 small sweet potato.

• Noodle: 4 ounces of lean ground turkey + 1 cup of spaghetti squash + 1/2 cup of tomato sauce

• Stir-fry: 4 ounces chicken + 1 cup mixed vegetables + 1/2 tablespoon olive oil + 1/2 cup brown rice.

High-protein snacks

• 1 small (5-ounce) can of tuna + 10 whole-grain crackers.

• 1 hard-boiled egg + 10 walnuts.

• 4 slices turkey breast + 1/2 cup baby carrots.

• 1/2 cup edamame + 1 ounce low-fat cheese.

• 2 ounces turkey jerky (but watch out for sodium).

• 1/2 cup roasted chickpeas (flavor them with your seasoning of choice)

• 1/2 cup cottage cheese + 1/2 cup berries.